-
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place a rolled-up towel or neck roll under your neck.
-
Close your eyes and imagine a clock face. With your nose, slowly trace the outer edge of the clock in a clockwise direction. Move your neck smoothly. Don’t force your head or neck.
-
Repeat 5 times, or as instructed.
-
Then switch to a counterclockwise direction and repeat the exercise 5 times, or as instructed.
Challenge yourself
You can also do this exercise while sitting at your work desk. Sit up straight with your back supported firmly against your chair. You can do the exercise several times throughout your day.
Tip: Don't shrug your shoulders during this exercise.
Author: Wheeler, Brooke
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Related Articles
Lumbar Extension (Flexibility)
This exercise helps keep your back flexible.
Head Tilt (Upper Trapezius Stretch)
Follow the step-by-step instructions for this stretch to ease neck pain.
Chin Tuck (Flexibility)
Follow this step-by-step exercise.
Chin Tuck (Posture and Strength)
Steps for doing a chin tuck for strength and posture.
